EMOM for 20 min
5 pull ups
10 push ups
15 squats

If you fail to complete a round you must sit the next one out.  After the 20 min
mark it’s immediately out the door for a 1 mile run. . .
Score is # rds and total time

Warm up: 400 m row; w/ a pvc x 10 good mornings, pass thrus, windmills, push press, push jerk, ohs; front rack mob, repeat with light bar

Skill Focus: Deadlift
Warm up and build to a . . .

5 RM All levels

WOD: 

Warm up:  400 m run, 10 lunges, 10 push ups, 10 swings, 10 db floor press, 10 single leg squats to box, 50 knee to chest mtn clmbrs (25 ea)

Skill Focus:  Floor Press
Warm up to working weight. . .

Floor Press

Warm up: 100 jumpropes, 10 pass thrus, 10 windmills; 2 x 10 du's (attempts), 10 push ups, 10 sit ups, 5 ring rows

Skill Focus: Muscle Up

Adv:  get a mu

Int:  work transition from band or box, work on strict chest to bar

Warm Up:  5 squats, 15 yard bear crawl, 5 burpees, 15 yard bunny hop, 5 wall walk ups

Skill Focus:
Overhead squats and review push press

WOD:
AMRAP in any given amount of time
7 push presses

Warm up: 400 m run, 15 jump squats, 10 pass thrus, 10 ring rows, 10 ball cleans, 20 mtn climbrs, 10 spiderman lunges

Mobility:  low lunges/hamstring; head to ankle, glutes on box, wrists/shoulders

Skill Focus: Back Squat

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2 x 10 s hs hold, 10 jump squats, 8 push ups, 10 hollow rocks

Mobility:  shoulder & overhead

Skill Focus: The push progression
Warm up and build to. . .

Warm Up:
10 jumping jacks, 10 mountain climbers, 2 forward rolls, broad jumps, speed ladder, 2 broad jumps, basic dot drill x 10,
100-meter run

Skill Focus:
Toes to Bar

WOD:

Warm up:  400 m run; 2x 10 wall balls, 10 alt 1 leg dl's, 10 ring rows

Mobility:  10 pass thrus, 10 windmills; front rack/wrist

WOD:
Teams of 2-3

Complete 4 rounds: